Beta-alanine is a beta-amino acid, compared to most other amino acids which have an alpha-amino structure. Beta-amino acids have their amino groups at the beta or second position from the carboxylate group.

Because of this structure, beta-amino acids are not used in proteins or enzymes in the body, but they can be used to form dipeptides. In terms of its molecular structure, beta-alanine is a cross between GABA (gamma aminobutyric acid) and L-glycine.

The human body can biosynthesize beta-alanine in three ways. It is released, along with CO2 when digestive microbes break down L-aspartate. It may also be produced as a byproduct of the conversion of L-alanine to pyruvate. Finally, beta-alanine can be released when histidine-based dipeptides, like carnosine are metabolized.

Beta-alanine is found in a number of foods such as chicken, beef, pork and fish. It exists in these sources in the form of carnosine, anserine or balenine. Free beta-alanine is only found in very small amounts in food sources.

Beta-Alanine Benefits

Athletes and bodybuilders use beta-alanine to improve their muscle endurance, exercise performance and promote lean muscle mass gains. It works by increasing carnosine levels in muscle cells, which helps to buffer against the effects of lactic acid.

Beta-alanine is taken up by skeletal muscles following ingestion. Inside muscle tissue, it binds to L-histidine; another nonessential amino acid. This binding forms carnosine, also known as beta-alanyl-L-histidine.

Beta-alanine benefits inside muscle tissue are mainly associated with raising intramuscular concentrations of carnosine. Studies show that it significantly increases muscle carnosine levels. Research has shown 58% increases in only 4 weeks. 80% increases have been achieved after 10 weeks of supplementation.

Benefits of Increased Carnosine Levels

What are the benefits associated with increased carnosine levels following beta-alanine administration?

Having adequate carnosine stores is integral for proper body functioning. It plays roles in the development of various organs; including the brain, liver, kidneys and heart. Carnosine also seems to inhibit certain chemicals that speed up the aging process.

It is believed that carnosine buffers H+ ions from muscle tissues. Carnosine is released when the brain perceives acidic body states; like when lactic acid builds up during exercise. By neutralizing H+ ions, acid-base balances are encouraged to normalize.

Carnosine exhibits certain aging effects and may also work as an antioxidant. It is also used to treat certain complications of type 2 diabetes mellitus. Some of these include vision disorders, kidney disease and damage to nerves.

Benefits for Athletic Performance

Beta-Alanine and Carnosine can also promote improvements in athletic performance. Human research on potential beta-alanine benefits has shown the following improvements to certain exercise performance markers:

Increased output of power during a sprint;

Increased training volume on the bench press;

Increased total number of repetitions;

Increased mean power;

Increased fatigue threshold;

Increased ventilatory threshold;

Increased time to exhaustion;

In one 4-week human trial, beta-alanine improved endurance performance in runners. The effects are believed to have been caused by delays in the onset of blood lactate accumulation (OBLA). In this same study however, post-supplementation aerobic capacities were decreased.

Beta-Alanine Benefits for Vegetarians

The best natural sources of beta-alanine and carnosine are meats. Beef, pork, fowl and fish are all recommended for increasing levels. Vegetarians may develop deficiencies of these two important substances in the absence of dietary supplementation.

Some health professional recommend taking between 4 and 5 grams each day. To increase tolerability, this dosage can be divided into smaller amounts, taken at least 2 hours apart.

Beta-Alanine Dosing Recommendations

The recommended beta-alanine dosage cycle is to start with 2 grams daily for 2 weeks, followed by 3 grams daily for three weeks, and then 4 grams daily for another three weeks.

Using as much as 8 grams daily over one month has been shown to improve endurance, increase volume of training and reduce fatigue.

Secondary sources state that beta-alanine supplements should be ingested every day during heavy athletic training periods. Supplementation should continue for a minimum of two weeks.

A minimum of four weeks is preferred to maximize the benefits of beta-alanine powder. Some supplement manufacturers recommend using beta-alanine for at least twelve weeks.

Beta Alanine Safety

Some users experience a condition called paresthesia. Paresthesia is what many call “pins and needles”. Beta-alanine may bind to certain nervous system receptors and cause this sensation. It is believed to be harmless and normally subsides on its own after an hour and a half or so.

There are no disease, drug, food or herbal interactions with beta-alanine reported in the Natural Medicines database.

Conclusions

Beta-alanine supplements are available in pill capsule or powder form. Increasing meat consumption can also help to elevate levels.

Beta-alanine is primarily beneficial because it directly increases levels of carnosine. Increases in endurance, lean mass, training volume and other advantages are possible with regular usage. It is best to discuss possible beta-alanine benefits and side effects with a doctor or nutritionist before beginning supplementation.

MECHANISM: Beta-alanine has an effect on muscle carnosine levels. Increased carnosine improves the buffering capacity of muscles against lactic acid production, leading to increased power and reduced fatigue. READ MORE...

DOSAGE: 2-6 grams daily, for up to 10 weeks.

SIDE EFFECTS: Rated as Possibly Safe when used appropriately in the short-term. Side effects can include irritation of the eyes, skin, GI tract, and respiratory tract. READ MORE...

INTERACTIONS: No known interactions with drugs. No known interactions with herbs or supplements.

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